2026-02-11 Travel Workout

 //drop-in hyrox class at The Strip Crossfit in LV.

WARM
400m run
std warmup

MAIN

A. For time, 40min cap
{
1000m run
90 Lunges 45#plate
800m run
70 Thruster 25#plate (Rx was 45#, which I did for first 10 before scaling
600m run
50 burpees to plate
400m run
}
time: 28:14

2026-02-10 WoD

 //travelling rest of week, so did some variant of strength cycle for OHPress & Deadlift

WARM
400m run
1 min row
std warmup

MAIN

A. Work to 5x1@90% deadlift (my own programming at tail end of cycle)
warm: 10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 2x305
main: 5x1x325 (just under 90% of 365)

B. work to 5x3@60% OHPress (deload week)
warm: 1x5x45#
main: 5x3x75#

2026-02-09 WoD

WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}

MAIN

A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds

B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean

C. 1min couch stretch per leg

2026-02-08 WoD

 //Am going to be travelling several days this week, so have to fit our Deadlift/BackSquat/OHPress strength cycle into Sun-Mon-Tues. The workouts weren't posted yet, so guessed on the progression and did backsquat today

WARM

500m row
stretches, airsquats
clean drills

MAIN

A. Warm up BackSquat, then do (?) 4x2 @ 90%, with 2.5 min between sets
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 2x245, 3x2x255 (90% of 285)

B. Work to a moderate PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 2x155, 1x165

2026-02-07 WoD

WARM
500m row
std warmup

MAIN

A. 5 min AMRAP
pushups

Score: 88

1 min rest

B. 5 min AMRAP
Lunges

Score: 134

C. Partner WOD. 20min AMRAP
{
10 cal row (each)
10 burpees (each)
10 box jump over 24" (each)
10 DBSnatch (each) 35# (Rx was 50#)
}
5 rounds even, but went to 20:40 to finish

2026-02-06 WoD

 //Repeat of Open 20.5, which was a workout I really liked. Anything w RingMU's I'm a fan of, and I liked that you could segment it any way, which added a strategy element.

WARM

400m run
2x
{
1 min Row
20 walking lunge
30s bar hang
10 ring rows
2 spidermans/side
}

MAIN

A. CF Open 20.5. For time, 20min cap, segment any way
{
40 RingMU
80 Cal Row
120 Wallball 20#
}
Score 216

I segmented as: 
2 MU, 10 WB, 2MU, 10 WB, 2MU, 10 WB, 1MU, 10WB, 20 cal row --> 7,40,20
2 MU, 10 WB, 1MU, 10 WB, 1MU, 10 WB, 1MU, 10WB, 20 cal row --> 5,40,20
1 MU, 10 WB, 0MU, 10 WB, 1MU, 10 WB, 0MU, 10WB, 25 cal row --> 2,40,25
1 MU, 15 cal row, 1MU --> 2, 0,15
Total = 16,120,80 = 216 

Only 3 reps lower than my 2020 score. To be fair, there were prob a couple wallball that would have been no-repped.

B. 3 rounds, not for time
10 medball russian twist
10 plank KB pull-through

202-02-05 WoD

 //Did makeup for missing strength cycle on Deadlift and OH

WARM
400m run
1min row
std warmup
deadlift drills

MAIN

A. Work to 80%ish ORM, then 5x2 Deadlift @ 82%, every 2.5min.  365*82% = 300#
warm: 95x10, 135x8, 185x6, 225x4, 255x3, 275x2
main: 2x2x295, 3x2x300

B. Work to 80%ish ORM, then 5x2 OHPress @ 75%, every 2.5min.  125*.75 = 95
warm: 65x5, 75x4, 85x3
main: 95x2x4, 100x2x1 

2026-02-02 WoD

WARM
400m run
std warmup (with a lot of banded squats, cossacks, etc)

MAIN

A. 5x2 BackSquat at 80-82% of ORM
warm: 8x95, 6x135, 4x185, 3x205, 2x225
main: 2x2x225, (added 5's), 3x2x235
My prev PR was 285, but more recent has been around 265. 235 = 82% of 285, or 89% of 265. 
Or, 235 is 78% of 300#, which is maybe my stretch goal

B. 5 rounds for time
{
15 cal airdyne (2 rounds) or SkiErg (3 rounds) - Rx was 20
50' DBFrontRackLunge 2x30# :(Rx was 50#)
}
17:15

2026-02-01 WoD

WARM

500m row
clean drills
stretching

MAIN

A. Work to a moderate PowerClean + PushJerk CJ
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A). Each line is one set
3 strict pullups 
3 strict pullups w 3 ring dips
3 ring pullup
1 RingMU
2 RingMU
3 RingMU
2 RingMU

C. (Superset w A) 6 HSHold

2026-01-31 WoD

WARM
3x1min SkiErg
std warmup
Several of movements below with lighter dumbells

MAIN

A. 20 min AMRAP. With partner. All elements syncro except row
{
10 burpees
20 Gorilla Row 2x25# DB
10 DBThruster 2x25# DB
250m row Partner 1, Partner 2 rest
250m row Partner 2, Partner 1 rest
}
5 rounds + 2 burpees

B. 3 rounds, not for time
{
15 banded pullaparts
10 superman/elbowraise
30s fly stretch on rack
}

2026-01-30 WoD

WARM
400m run
2x
{
30s row
5 scap pullups
20 SU/10DU
inchworms
5 HangPowerClean 45/95
5 PowerClean 45/95
}

MAIN

A. 10min AMRAP
{
15 PowerClean 95#
45 SU (Rx was 30 DU)
}
5 rounds plus 10 reps

B. 75 T2B for time. Top of every minute (incl 0:00) row 8 cals. 10 min cap
I hit the cap with 60 reps

2026-01-29 WoD

 //subbed the deadlift strength cycle from earlier in the week, since I'd done a makeup DL workout on Sunday.

WARM
400m run
1 min row
BB Good mornings
shoulder swimmers

MAIN

A. 10 min EMOM 2. 3 Deadlift at 75%
warm: 8x95, 8x135, 5x185, 4x225, 3x255
main: 5x5x275 (75% of my target of 365. 73% of my alltime best of 375, set in 2015, IIRC)

B. For time. Partner workout - you go/I go.
{
Row 50cal - 40cal - 30 cal - 20cal - 10cal
partner does the same (his 50 after my 50, etc)
}
time: 18min even

2026-01-28 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 5x3 OHPress at 75%. Done as a 2min emom
warm: 8x45, 5x65, 4x75
main: 3x3x85#, 2x3x90#

B. 4 rounds, each for reps, each on a 3 min clock with 1 min rest b/t
{
50' DBOHLunge 1x35#
then in remaining time:
{
5 strict pullup (Rx+) - rx was 10 ringrows
10 pushup
10 abmat situps
}
}
All 4 rounds I did 2 rounds of the 5-10-10, so 50 reps per round or 200 total.

C. 500m row

2026-01-27 WoD

WARM
400m run
std warmup
clean drills
1 min row
SquatClean+PushJerk: 3x95, 3x115, 2x135

MAIN

A. 10 min EMOM
150m SkiErg

(1500m total)

2 min rest

B. 8 min EMOM
{
1 SquatClean + PushJerk
}
3x135, 3x145, 1x155, 1x165

2 min rest

C. 10min EMOM
6 Bar-facing Burpees

2026-01-26 WoD

//They programmed Deadlift cycle today (vs wednesday last week), which wasn't great since I did the makeup yesterday. So, I subbed the BackSquat cycle (which is supposed to be this coming wednesday)

WARM
400m run
std warmup
deadlift drills

MAIN

A. EMOM 2, 5x3 Backsquat at 75%
warm: 5x95, 5x1356, 4x165, 3x195
main: 5x3 x 205 (77% of my recent ORM 265#; or 72% of my all-time best 285#)

B. 4 rounds for time
{
20 Wallball 20#
10 BoxJumpOver 24"
10 Wallball 20#
5 BoxJumpOver 24"
2:00 rest
}
time: 14:35 (8:35+6min of rest time)

C: Cooldown: 2min row

2026-01-25 WoD

 //made up last week's Deadlift strength cycle work, plus some other stuff.

WARM
400m run
500m Row
std warmup
clean drills

MAIN

A. 5x4 Deadlift at 70%, one set every 2min
warm: 8x95, 8x135, 6x185, 5x215
main: 1x4x235, 4x4x255 (255 = 70% of 365)

B. Work to a heavy SquatClean & PushJerk CJ
5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(clean only, failed jerk)

2026-01-24 WoD

 //partner wod, but chose to do it solo, cut the rounds in half

WARM
400m run
2x 
{
1 min row
10 bb good mornings
10 AirSquat
10 BackSquat 45#
5 kip swings
3 T2B
}

Deadlift and PowerClean drills

MAIN

A. For time
{
4 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
3 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
2 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
1 round of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
}
time: 17:28

2026-01-23 WoD

WARM
400m run
1 min row
5 front squat 45#
5 thruster 45#
2 spiderman
2 inchworm
10 cossack squat
5 scap pullups + 5 kip swing

MAIN

A. Strength cycle continues. 5x4 BackSquat at 70%, one set every 2 min
warm: 5x95, 5x135, 4x165
main: 5x4x185 (70% of 265)

B. "Fran" - 21-15-9 of
{
Thruster 95#
Pullups
}
8:55 - Not bad considering I was trying to go easy on shoulder and not push too hard

2026-01-22 WoD

WARM
400m run
std warmup (but only 1 round - got there super late)

MAIN
A. 5x4 OHPress at 65% - sets done as a 2min emom
warm: 5x45, 5x65
main: 5x4@80# (actually 72% of 110, but 5# heavier than last week)

B. For time - 2 rounds with 3min rest between rounds
{
21 cal row
70 SU (Rx was 50 DU)
15 cal row
70 SU (Rx was 50 DU)
9 cal row
70 SU (Rx was 50 DU)
}
times: 5:20, 5:17

2026-01-19 WoD

WARM
200m run
1 min Row
std warmup
clean drills

MAIN

A. work to a moderate PowerClean & FrontSquat, then do complex below, as 10min EMOM
{
2 PowerClean
2 FrontSquat
}
warm: 1x75, 1x95, 1x115, 1x135
main: 10x135

B. For time
{
25 shuttle runs (50 lengths of 25'!)
50 wallball 20#
50 V-ups
50 wallball 20#
25 shuttle runs (50 lengths of 25'!)
}
time: 18:47

2026-01-18 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. BackSquat 4 reps at 65% every 2 min for 6 rounds (makeup for thurs). 65% would be 170# for me.
4x165, 4x175, 4x185, 4x175, 4x165

B. Work to a heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (clean only, failed jerk)

C. 3x3 RingDip

2026-01-17 WoD

WARM
200m run
2 min Row
std warmup

MAIN 

A. 5 min AMRAP
{
Burpees
}
total: 60

5 min rest

B. 5 min AMRAP
{
Wallball 20#
}
total: 70

2 min rest

3 min warm
{
clean drills
5 Deadlift 95
5 PowerClean 95
5 FrontSquat 95
3 Deadlift 135
3 PowerClean 135
3 FrontSquat 135
}

C. 25 min AMRAP (was a partner workout, 2 rounds each before 'card'. I did 4 rounds solo, then drew card)
{
5 Pushup
10 RingRow
10 Alternating Lunge

Every 4 rounds, draw a card:
Heart: 5 PowerClean 135# (Rx was 95#)
Diamond: 5 FrontSquat 135# (Rx was 95#)
Club: 5 Deadlift 135# (Rx was 95#)
Spade: 500m row
}
Score: 22 rounds even with:
1x5 PowerClean
1x5 FrontSquat
2x5 Deadlift
1x Row

}

2026-01-16 WoD

//Did one of the previous Open workouts, but I scaled it as I'm still going easy on injured tricep

WARM
200m run
7x7 band work
1 min row
10 DB RDL 25#
2x5 DB OHPress 25#
2 inchworm

MAIN

A. 5x5 OHPress at 60-65% ORM (max = 110, so ~75#)
warm: 5x45, 5x65
main: 5x5x75#

B. CFOpen 2018.4. 9 minutes to do "Diane", and if you pass that, moves on to heavier DL and HSWalk. I scaled both movements due to injury and, well, that it's been 8 years!
{
21-15-9 Deadlift 185# (Rx was 225, but 185 was Rx for 55+)
10-8-6 Strict HSPU
}
8:45

2026-01-14 WoD

WARM
2x
{
1min Airdyne
5 PowerClean 45#
5 PushJerk 45#
3 CJ 45#
10 KBS 26#
}

MAIN

A. Work to a moderate PowerClean+PushJerk
3x95, 3x115, 3x135 (didn't want to go heavier as tricep still recovering)

B. 8 min EMOM
{
3 PowerClean 135#
1 PushJerk 135#
}

C. 12 min AMRAP
{
15 KBS 35# (Rx was 53#)
15 situps
15 BoxJump 24"
}
6 rounds + 10 reps

2026-01-13 WoD

WARM
10 banded good mornings
10 banded OH Press
6x 1min rounds
{
10 sec Airdyne
10 SU
2x5 OneArmDBPushPress 25"
}

MAIN

A. 4 rounds, each for time, rest 1min b/t
{
20 cal Airdyne (Rx was 25)
75 SU (Rx was DU)
12 DBPushPress 2x25# (Rx was 2x50)
}
times: 2:45, 2:43, 2:53, 2:45 (scaled)

B. 9 min EMOM
{
min 1: seated DBOHPress 2x25#
min 2: 30s HSHold
min 3: Rest
}

2026-01-12 WoD

 //Ugh. hurt my tricep deadlifting (wtf?). Hopefully will recover quickly.

WARM
2x
{
1 min row
5 FrontSquat 45#
3 OHSquat 45#
3 burpees
3 kip swing into 3 T2B
}

MAIN

A. 4x5 deadlift at 65% (65% of 355 = 225)
warm: 5x95, 5x135, 5x185, 4x215, 3x225
main: 5x225, 5x225 (injury on last rep), 2x225 (stopped)

B. For time (I subbed numerous movements)
{
30 Prone Leg Raise (Rx was T2B)
30 FrontSquat 95# (Rx was backsquat)
30 Box Stepups 20" (Rx was burpees)
1:00 rest

20 Prone Leg Raise (Rx was T2B)
20 FrontSquat 115#
20 Box Stepups 20" (Rx was burpees)
1:00 rest

130 Prone Leg Raise (Rx was T2B)
10 FrontSquat 135# (Rx was OHSquat. At 135?!)
10 Box Stepups 20" (Rx was burpees)
}
Time: 13:00

2026-01-11 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk CJ
5x75, 5x95, 4x115, 3x135, 2x155, 2x165, 1x175(failed jerk), 1x185 (failed jerk), 1x190 (fail)

B. Pullup/MU work (superset w A)
5 pullup
4 C2B pullup
3 strict pullup
3 ring pullup
1 RingMU
2 RingMU
2 RingMU 

2026-01-10 WoD

 //Saturday partner wod (for B), but I chose to do it solo.

WARM
2 min row
std warmup
2x30s SU

MAIN

A. "Annie" - 50-40-30-20-10
{
DU
Abmat Situps
}
7:45 (kept tripping up on DU's)

B. 25 min AMRAP
{
5 Pushup
10 AirSquat
5 BoxJumpOver 24"

*Every 4 rounds, pick a card and do one of.. (I ended up getting one of each)
20 wallball 20#
3 block run
500m row
20 cal Airdyne
}
19 rounds + 15 reps

2026-01-09 WoD

WARM
std warmup
2 min row
several of movements below

MAIN

A. CF Open 13.5 (Given how sore I was from deadlifting, I did the masters version, so can't compare scores to 2013
3 rounds for time, 4 min cap. Get to move on to another round if you finish in 4 min
{
15 Thruster 65# (Rx was 100#)
15 pullup (Rx was C2B)
}
2 full rounds +12 thruster = 72 reps

B. 12 min EMOM
{
min 1: 8 beat swings
min 2: 5 arch to knee tuck
min 3: 10 T2B
min 4: rest
}

2026-01-08 WoD

WARM
400m run
2 rounds
{
1 min row
2 spidermans
2 inchworms
10 banded pull-aparts
20 banded good mornings
10 DB RDLs (1x50#)
}

MAIN

A. Work to a 1RM Deadlift (start of strength cycle)
5x95, 5x135, 5x165
4x185, 3x225, 3x255
2x285, 2x315,
1x335, 1x355 (95% of my PR of 375, which I set in 2015!)

B. Every 2 min for 6 rounds
{
10 DBDeadlift 2x35# (Rx was 12 reps, 50#)
10 DBBenchpress 2x 35# (Rx was 12 reps, 50#)
10 Box Stepups 20" (Rx was 12 reps, BoxJump)
}
Times: 1:18, 1:10, 1:04, 1:07, 1:04, 1:03

2026-01-07 WoD

WARM
400m run
1 min row
2x5 shoulder swimmers
2x2inchworm
1 wallwalk
2x10 scap pulls
Snatch drills

MAIN

A. 8 min EMOM. 3 PowerSnatch, constant weight (I did ascending)
2x3x65, 2x3x75, 2x3x85, 1x3x95, 1x2x105

B. For time 
{
10-8-6-4-2 Wallwalk
50 SU after each round (Rx was DU - trying to let m calf recover)
* 30 cal row cash-out
}
12:49

2026-01-06 WoD

WARM
400m run
1 min row
2 spiderman
5 OHPress 45#
banded walks

MAIN

A. Work to a 1RM OHPress (start of new cycle)
5x65, 4x75, 3x85, 2x95, 1x105, 1x110, 1x115(failed)

B. (with remaining time). work to a heavy PowerClean+ Pushpress or pushjerk
1x135 (PP), 1x155(PJ), 1x165(PJ) 

C. 16 min EMOM
{
Even: 30s ME burpeebarjump (over rower)
Odd: 30s Max cal row
}
Burpees: 7, 8, 7, 7, 7, 7, 8, 9 = 60
Row cal: 7, 9, 8, 9, 9, 10, 9, 10 = 71

2026-01-05 WoD

WARM
2x
{
2 min row
5 tempo backsquat with band, 45# (1st round), 95# (2nd round)
2 spidermans
30s hollow hold
}

MAIN

A. Work to a 1RM BackSquat (since we're starting a strength cycle)
5x95, 5x135, 5x165, 4x185, 3x215, 1x235, 1x255, 1x265 (probably could have gone a bit higher)

B. 3 rounds for time
{
25 cal row
25 wallball 20#
25 V-ups
}
time: 14:37

2026-01-01 WoD

WARM
500m row
clean drills
foam roll injured calf

MAIN

A. Work to a heavy squatclean + jerk, or other:
SquatClean + PushJerk: 5x75, 4x95, 3x115, 3x135
PowerClean + PushJerk 3x155, 1x165
PowerClean only: 1x165, 1x170, 1x175, 1x180, 1x185(failed)

B. (Superset w A): 5xHSHold

C. (Superset w A): 5xTuckFrontLever